Chickpea stew

Chickpea Stew – A Vegetarian Delight for Lent

If you are looking for an economical, delicious, and easy-to-make Lent recipe, I suggest you discover chickpea stew. This simple yet flavorful dish will captivate you with its intense aromas and rich texture. Chickpeas, the main ingredient, are an excellent source of protein, making them ideal for a satisfying meal, especially during Lent. I will show you how to achieve a perfect result step by step, along with some useful tips to turn this recipe into a true feast.

Total time: 4 hours (including soaking time)
Preparation time: 10 minutes
Cooking time: 30-40 minutes
Number of servings: 4

Ingredients:
- 300 g chickpeas (prepared from soaked chickpeas)
- 300 ml tomato juice (preferably freshly squeezed or from a quality can)
- 4 cloves of garlic (mashed)
- 2 tablespoons of olive oil (or vegetable oil)
- 2 tablespoons of flour (to thicken the sauce)
- Salt and pepper to taste

Preparing the Chickpeas:
1. Start by soaking the chickpeas. Place them in a large bowl and cover them with cold water. It is recommended to let them soak for about 12 hours, preferably overnight. This step is essential as it helps reduce cooking time and makes chickpeas easier to digest.
2. After the chickpeas have soaked, drain and rinse them under cold water. Then, place them in a large pot, add water, and boil for 2-3 hours until they become soft. You can add a teaspoon of salt to the water for extra flavor.

Preparing the Stew:
1. In a medium pot, heat the oil over medium heat. Add the flour and mashed garlic. Stir constantly to prevent burning until the flour turns light golden and starts to emit a pleasant aroma.
2. Add the boiled chickpeas and tomato juice to the pot. Mix well to combine all the ingredients. Let it simmer on low heat, stirring occasionally, until the liquid reduces and thickens. This process should take about 15-20 minutes.
3. Finally, season with salt and pepper to taste. A small suggestion: you can also add some herbs like basil or oregano for an extra flavor boost.

Serving:
Chickpea stew is served warm, alongside your favorite pickles or a fresh salad. It can be accompanied by a slice of whole grain bread to soak up the delicious sauce. It is a dish that perfectly combines tradition with health, ideal for Lent meals or for anyone looking to reduce meat consumption.

Nutritional Benefits:
Chickpeas are an excellent source of plant-based protein, fiber, vitamins (such as B6 and folate), and minerals (such as iron and magnesium). By enjoying chickpea stew, you not only savor a tasty dish but also provide yourself with considerable nutritional intake.

Variations and Useful Tips:
- You can add vegetables like diced carrots or bell peppers to enrich the texture and flavor of the dish.
- If you like a spicier taste, you can add a finely chopped chili pepper.
- Instead of tomato juice, you can use peeled and diced fresh tomatoes for a fresher taste.
- This recipe can easily be adapted to include other legumes, such as lentils or beans.

Frequently Asked Questions:
1. Can I use canned chickpeas?
Yes, you can use canned chickpeas to save time. Make sure to rinse them well before use.
2. Can I freeze chickpea stew?
Yes, this dish can be frozen. I recommend portioning it out and placing it in airtight containers to preserve it better.
3. How can I make the stew creamier?
By adding a tablespoon of plant-based sour cream or soy yogurt at the end, you can achieve a creamier consistency.

In conclusion, chickpea stew is a simple yet flavorful recipe that brings together healthy ingredients and delicious flavors. Whether you prepare it on Lent days or simply want to enjoy a vegetarian dish, it will bring a smile to your face. So put on your apron, and let’s cook together!